Grains That Don't Raise Blood Sugars

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All whole grains help regulate blood sugar by slowing the transformation of starches into glucose. Eating at least three servings of whole grains daily can reduce the risk of developing Type 2 diabetes by almost 30 percent, according a study published in "The American Journal of Clinical Nutrition" in 2003. Eat grains in their purest form, such as brown rice, hulled barley and oats, and look for breads and crackers labeled "100 percent whole grain." A few whole grains, in particular, including barley, oats and amaranth, work particularly well at controlling blood sugar, according to Leslie Beck, R.D., author of "Foods That Fight Disease."

Whole Grains Explained

Whole grains are made of three parts -- the outer bran layer, which is loaded with fiber; the germ layer, which contains nutrients, healthy fats and antioxidants; and the endosperm, which contains the starch. The fiber, and in particular, soluble fiber, in the bran slows digestion of a whole grain so it's absorbed less quickly from the gut. When grains are processed, they're stripped of everything but the endosperm. The body digests this starch quickly, causing blood sugar to rise. Additionally, when a whole grain is processed, it is stripped of at least 17 nutrients and 25 percent of its protein. Disease-fighting phytochemicals are lost as well.

Try Barley

Barley, the oldest cultivated grain, according to Beck, contains 6.4 grams of fiber per 1/2 cup of cooked barley, making it a smart choice for regulating blood sugar. Choose hulled barley, which contains the whole grain, rather than pearl barley. Barley has a chewy texture and rich, nutty flavor. Add it to soups and casseroles, or cook it alone and use it as a pilaf or breakfast cereal. Hulled barley should be soaked and takes longer to cook than pearl barley. To cook hulled barley, combine 1 part barley with 3 1/2 parts water. Simmer the barley, uncovered, until cooked -- typically 60 to 90 minutes.

Eat Your Oats

Oats are high in soluble fiber, as well as magnesium, which helps improve the body's ability to use insulin, according to a study published in the "Archives of Internal Medicine" in 2007. All oats, including steel-cut oats, rolled oats, quick-cooking oats and instant oats, contain the whole grain and have about 2 grams of fiber per 1/2 cup of cooked oats. Quick-cooking oats have been rolled thinly, steamed and chopped into little pieces so they cook more quickly than rolled or steel-cut oats. Instant oats have been pulverized to a powder so they cook very quickly. To cook rolled or old-fashioned oats, combine them at a rate of 1 part oats to 2 parts water and simmer for 10 minutes. Steel-cut oats take longer to cook, but they have a nutty taste and a chewy texture that you may prefer. Use 1 part oats to 4 parts water and simmer for 30 minutes. Avoid packets of flavored instant oatmeal, which are usually high in sugar. Use oat bran, which contains 2.8 grams of fiber per 1/2 cup, in cookies, muffins and baked goods.

Make Some Amaranth

Amaranth, which contains 5.6 grams of fiber and high levels of magnesium, is not a grain at all but the seed of a leafy plant. In South America, where the plant is a common foodstuff, the leaves are steamed and eaten as a vegetable, and the seed is used as a cereal or toasted like popcorn. Amaranth can also be ground into flour. When cooked, amaranth has a somewhat gelatinous texture, which may be unappealing. Combine it with another healthy grain, such as brown rice, at a rate of 1 part amaranth to 3 parts rice. Mix 1 cup of amaranth with 3 cups of water and simmer for about 30 minutes.

About the Author

Julie Christensen is a food writer, caterer, and mom-chef. She's the creator of MarmaladeMom.org, dedicated to family fun and delicious food, and released a book titled "More Than Pot Roast: Fast, Fresh Slow Cooker Recipes."